Ironman Run Training: 10 Key Workouts

These 10 key Ironman run sessions will help you build the strength, resilience, and confidence needed to power through 42.2 km on race day!

The Ironman 70.3 run isn’t just about grit—it’s about strategy. By the time you hit the pavement, your legs are already toasted from the swim and bike. That’s why your run training needs more than mileage. To run strong off the bike, you need sessions that build fatigue resistance, sharpen pacing, and harden your mental game. It’s not just about speed — it’s about durability, pacing, and strategic endurance.

10 Essential Ironman Run Sessions!

1. Long Endurance Run

Purpose: Build aerobic capacity and fuel efficiency

Warm-Up: 12 min jog
Main Set: 90–120 min @ Zone 2
Cool-Down: 10 min jog

2. Broken Tempo Blocks

Purpose: Develop aerobic strength through structured Zone 3 reps

Warm-Up: 12 min jog
Main Set: 4 x 10 min @ Zone 3 (3 min jog between)
Cool-Down: 10 min jog

3. Progressive Run Build

Purpose: Gradually increase intensity to threshold finish

Warm-Up: 12 min jog
Main Set: 15 min @ Zone 2 + 15 min @ Zone 3 + 10 min @ Zone 4
Cool-Down: 10 min jog

4. Long Tempo Finish

Purpose: Train strength to hold pace under late fatigue

Warm-Up: 10 min jog
Main Set: 60 min @ Zone 2 + 20 min @ Zone 3
Cool-Down: 10 min jog

5. Double Threshold Set

Purpose: Raise aerobic ceiling with high-quality Zone 4 work

Warm-Up: 12 min jog + strides
Main Set: 2 x 15 min @ Zone 4 (5 min jog between)
Cool-Down: 10 min jog

6. Alternating Pace Run

Purpose: Prepare for effort shifts during race pacing

Warm-Up: 12 min jog
Main Set: 4 x (5 min @ Zone 2 + 10 min @ Zone 3)
Cool-Down: 10 min jog

7. Intervals off Fatigue

Purpose: Build pacing control and mental focus after sustained aerobic load

Warm-Up: 12 min jog
Main Set: 40 min @ Zone 2 + 4 x 5 min @ Zone 3 (2 min jog between reps)
Cool-Down: 10 min jog

8. Threshold + Tempo Combo

Purpose: Train strong pacing control at multiple intensities

Warm-Up: 12 min jog
Main Set: 10 min @ Zone 4 + 20 min @ Zone 3 + 10 min @ Zone 4
Cool-Down: 10 min jog

9. Mid-Long Tempo Continuous

Purpose: Sustain Ironman pace under focused aerobic load

Warm-Up: 12 min jog
Main Set: 60 min @ Zone 3
Cool-Down: 10 min jog

10. Race Simulation Run

Purpose: Simulate Ironman effort across multiple zones

Warm-Up: 10 min jog
Main Set: 30 min @ Zone 2 + 20 min @ Zone 3 + 10 min @ Zone 4
Cool-Down: 10 min jog

Bonus Tip: Focus on Consistency and Pacing

High-intensity intervals have a place, but the true secret to Ironman run success is consistent, smart training — not smashing every workout. Train your body to move efficiently under fatigue and prioritize proper nutrition and hydration every step of the way.

FAQs

How many runs per week for Ironman training?

Most athletes run 3–4 times per week, balancing long runs, tempo work, and recovery.

Should I do speed work for Ironman?

Some speed work is beneficial, but most training should stay aerobic and focused on sustainable paces.

How do you pace the Ironman marathon?

Start conservatively — run by heart rate or perceived effort early, and aim for even or negative splits. Many athletes run the first half easier than the second.

Final Thoughts

The Ironman marathon is as much about mental strength and pacing discipline as it is about physical endurance.

Which key run session will you add to your training first to build the strength and stamina you need for Ironman success?

Always consult with a medical professional or certified coach before beginning any new training program. The information provided is for educational purposes only and is not a substitute for personalized advice.